Keen Physique

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Keen Physique

Keen Physique provides personal training and lifestyle advice.

Our ethos revolve around living a healthy, balanced life; and we achieve this through purposeful movement, quality
plant-based nutrition, and a healthy mind.

16/07/2025

Yeah, good talk m8 👍🏻 Which friend are you??

08/07/2025

A moment of truth 📢

In 2021, I completely ruptured my right ACL. It was a classic plant & pivot injury during indoor soccer (thanks to being pushed by an opponent) 😖

I’m very fortunate that in my case, I could walk fine the next day, and was back in the gym within a week. After physio assessment & advice, and my own research, I opted to manage my injury conservatively (without surgery).

Fast-forward to now, and I’m the strongest I’ve ever been. I was determined to continue doing the movements I love, not shy away from any exercises or heavy loads, and continue to enjoy road & trail runs…PAIN FREE!

In my case, this is only possible because I strive to keep my knees (and other joints) happy. Some key factors I always include in programming are:
🏋️Moving through a full ROM
🏋️Equally targeting ALL muscle groups
🏋️Heavy loads & progressive overload
🏋️Unilateral movements

So pretty much just regular principles of strength training.

NOTE: The above are observations of my journey with an ACL injury, and does not reflect every case. If you have a knee injury, or any other injury for that matter, see a health professional for advice.

08/05/2025

Squat Depth 🏋️‍♂️

If you can't be bothered to flick through this post, here's the summary:
✨Squat as deep as your body allows with good form✨

Benefits of squatting with a FULL range of motion:
🏋️‍♂️ Improved mobility at ankle, knee & hip
🏋️‍♂️ Increased lean muscle size & strength
🏋️‍♂️ Greater force generation = increased bone density
🏋️‍♂️ You'll wow your colleagues

The only time there is a "pass" or "fail" with regards to squat depth is in a powerlifting competition (see slide 4). But if that ain't you, then just do the best you can!
🏷

25/03/2025

Staying consistent with what the internet and health professionals tell us to do is HARD 🥵

Sure, completing that daily checklist of healthy habits is great for us BUT let's be real... There are going to be times where our gym session, step goal, scheduled run, and bloody macronutrients fall by the wayside.

There are going to be times where one of the many other aspects of life take priority. We've only got so much mental and physical energy to give, and they impact one another.

Do you agree? 🤔 Tell me what you think below!

I recently wrote a whole blog on this, and you should give it a read 📖 https://www.keenphysique.com.au/why-you-cant-stick-to-the-plan/

12/03/2025

I’d put social media on the back burner during the stressful build up to last weekend and cyclone Alfred 🌀

I am really grateful to be back at it this week, doing what I love and with fantastic people 🏋️

How are you feeling post-Cyclone Alfred? I’m really sorry to those who may have been affected throughout this. I’ve popped some resources some may find helpful in the comments below ⬇️

It was a new experience for a lot of us and I hope you’ve been able to bounce back.

Much love, and look after yourself ❤️
🏷️

10/02/2025

Running Tips for Beginners from a Podiatrist and PT 🏃🏻‍♂️

I was very fortunately to have amazing role models in fit & healthy parents and brothers. A combination of an active upbringing AND my professional working experience has given me some opinions on running, and I want to share a few:

1️⃣ Find YOUR starting point 💚
Remember you're on your own journey, and you don't need to run 5km in under 30mins on day one. Instead, go out and jog at a speed where talking is possible, and maintain that for 15-20mins. Then GRADUALLY build that each week.

2️⃣ Get the right footwear 👟
It's not about what shoe your friend has or necessarily what's popular. It's about getting a shoe that keeps you stable so your body can operate ideally. If you don't know, book in with me at .podiatry

3️⃣ Don't get overwhelmed by the know-it-alls 🤦‍♂️
People become running gurus very quickly, talking about training zones, pace, supplementation and running tech. Being surrounded by this early on can cause overwhelm, anxiety, and ultimately, less enjoyment. Do what makes you happy, and remember your WHY.
🏃
We run because we can, and it's good for our health. Start with a little bit, and if that makes you happy, great! If you want to do more, increase that little by little.

You definitely don't NEED to complete a marathon in your first year or two of running. You just need to improve your cardiovascular health so you can prevent chronic health complications later in life 🤷‍♀️
🏷

03/02/2025

Recovery Brekky Smoothie 🍓🍹

This smoothie will get any day off to a great start, but I ESPECIALLY love it after my long weekend run.

My motto is "Find Your Balance", and this smoothie has found it 🔥

💪🏼 Over 50g protein (thanks to Raw By Amazonia)
⚡️ Plenty of complex carbs to refill my energy stores
🌱 Lots of good fats from h**p, chia, and flax seed
🍓 Fresh fruit for vitamins and taste
😋 Delicious & quick to make

AND one of the best things about smoothies is they're highly customisable. It's pretty hard to mess up.

👉🏻 For my recipe, follow the link in bio!
🏷️

29/01/2025

Always make time for YOU 🌳 💞

Being immersed in nature has been shown to reduce stress and anxiety by reducing cortisol, and boosting the happy hormones of dopamine, oxytocin, and serotonin ☀️

Something Kiki and I have added to our nature walks over the past year is bird photography (especially Kiki - check out Kiki's Creativity - Photography). Although I wouldn't consider myself a fully-fledged , I do love how it makes me SO present and connected with my surroundings 🕊

For those who love nature and are looking for ways to improve mental health, here are some really great walks within 30mins of Brisbane:
📍Oxley Creek Common
📍Sandy Camp Road Wetlands
📍Nudgee Beach Boardwalk
📍Archerfield Wetlands
📍Lake Eden, North Lakes

THIS is what I mean when I say
🏷

05/08/2024

Jetty2Jetty 🏃‍♂️

J2J is a race my family has taken part in for many years, so I thought I’d pop the running shoes back on this year and get out there.

I had an absolute blast. Thank you for putting on such a fabulous event, and for the piccies. Absolutely stunning scenery out at the peninsula

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+61468575432

Website

http://www.keenphysique.com.au/

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